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EatWELL Cookbook

PromotingPopulationHealthatIowa

EatWELLCookbook ABOUTTHE

The EatWELL Cookbook was created to support University of Iowa employees with realistic, nourishing ideas for everyday eating Inside, you’ll find simple frameworks for building balanced meals and snacks, flexible recipes that fit into busy schedules, and approachable strategies that make healthy eating more doable in everyday life

Whether you’re looking for quick breakfasts, satisfying lunches, balanced snacks, or simple dinners, this cookbook is designed to help you enjoy food, fuel your body and support your well-being both at work and at home

WhyNutrition MattersatIowa

What we eat influences more than just health it also shapes energy, focus, mood, and productivity throughout the day. At Iowa, the Personal Health Assessment (PHA) asks employees how many servings of fruits and vegetables they eat daily. This helps us understand nutrition patterns across campus and offer tools that support you in taking the next step.

TAKINGYOURNEXTSTEPS

No matter where you are on your healthy eating journey, you don’t have to make changes alone. liveWELL offers a variety of resources to help you put what you’ve learned in this cookbook into action Scan the QR codes below to explore options that fit your goals and lifestyle.

Nutrition Resource Library

Access practical resources like an 8-minute video from liveWELL

Registered Dietitian on tips to add more fruits and veggies to reach 5 servings per day. Explore additional videos, recipes, and activities that align with the EatWELL Cookbook to help you apply what you’ve learned.

Health Coaching

Meet one-on-one with a liveWELL health coach to create sustainable nutrition habits. Looking for group support? Join Back to Basics Nutrition Group Coaching, a 5-week virtual coaching series designed to strengthen everyday eating habits with accountability and guidance.

PROTEINSMOOTHIES3WAYS

Smoothies are a convenient, on-the-go option that can serve as a balanced breakfast to support energy during a busy workday When you combine protein, healthy fats, fiber, fruits, and vegetables, you create a nutrient-rich meal that helps keep you full, satisfied, and energized

CaramelCoffeeSmoothie

1 cup preferred milk

1 scoop vanilla protein powder

1 shot espresso or 4 oz of coffee

1 banana

1 pitted date

1 tablespoon ground flaxseed

1 spoonful nut butter

GreenPBBananaSmoothie

1 cup preferred milk

1 scoop vanilla protein powder

1 banana

2 handfuls spinach

1 tablespoon chia seeds

1 spoonful nut butter

ChocolateCherrySmoothie

1 cup preferred milk

1 scoop chocolate protein powder

1 cup frozen cherries

½ cup frozen cauliflower (optional)

1 tablespoon ground flaxseed

BUILDYOUROWNBALANCEDBREAKFAST

PROTEIN CARB FAT COLOR

Instead of skipping breakfast or grabbing something that won’t fill you up, round it out: include

FREEZER BREAKFAST SANDWICHES

Busy mornings made simple! These freezer-friendly breakfast sandwiches are a quick and nourishing option to start your day with energy. This dish is made with protein-packed eggs, hearty veggies, melty cheese, and your choice of sausage or bacon Prep a batch ahead of time, store in the freezer, and you’ll have a satisfying breakfast ready in minutes no stress, no skipping meals.

INGREDIENTS

12 large eggs

Splash of milk

Salt and pepper, to taste 1–2 cups chopped veggies of your choice (peppers, spinach, onions, mushrooms, etc )

INSTRUCTIONS

12 pieces of sausage or bacon (turkey, chicken, plant-based, etc.)

12 English muffins

12 slices of cheese (cheddar, American, or your favorite)

1 Cook eggs and meat: Preheat oven to 350°F Whisk eggs with milk, salt, and pepper. Pour into a lined half sheet pan and top with vegetables. Bake 15–17 minutes, until set. Let cool slightly, then cut into 12 rounds or squares. Place breakfast patties or bacon on a separate pan and bake alongside eggs until cooked.

2.Assemble: Layer each English muffin with 1 egg round, 1 piece of sausage or bacon, and 1 slice of cheese Top with muffin half

3 Wrap & freeze: Cool completely Wrap each sandwich in parchment or foil

Refrigerate up to 5 days or freeze up to 1 month.

4.Heat or reheat: If eating right away, bake wrapped sandwiches at 350°F for 6 minutes, until cheese melts If eating from frozen, thaw overnight in the fridge Remove parchment, wrap in a paper towel, and microwave 1 minute

Let stand 2 minutes before eating.

HIGH-PROTEIN PB & J OATMEAL

This high-protein PB & J oatmeal is a powerhouse breakfast that’s filling and flexible Cook it warm on the stovetop or prep ahead in a jar for overnight oats Each serving has over 20 grams of protein and fiber, two nutrients that keep you satisfied and energized.

DIETITIANTIP

INGREDIENTS

½ cup rolled oats

3 Tbsp chia seeds

1 cup milk

½ tsp vanilla extract

1 cup frozen mixed berries

Top with a spoonful of peanut butter (optional)

Most adults don’t get enough fiber. Stir 1–2 Tbsp chia, flax, or hemp into your oats. These will provide extra fiber, omega3s, and a nutrient boost many of us need.

1 scoop of protein or collagen powder (optional)

INSTRUCTIONS

1.In a small saucepan, combine oats, chia seeds, and protein or collagen powder (if using). Stir to mix.

2.Add milk and vanilla extract, stirring again to combine.

3 Place the pan over medium-low heat and bring to a gentle boil Once it begins bubbling, reduce heat to low.

4.Cook, stirring often, for 5–10 minutes, until the oats are tender and most of the liquid is absorbed

5 Stir in frozen mixed berries and cook for 1–2 minutes, until warmed through

6.Remove from heat, transfer to a bowl, and top with peanut butter or your favorite nut butter.

MEALPREPLUNCHSALADS4WAYS

These hearty quinoa salads are perfect for meal prep. They’re made with sturdy ingredients that hold up better than leafy greens...so no more soggy salads! Simply combine all ingredients listed in the recipes below, toss with the suggested dressing (or your favorite store-bought one), mix until well combined, and store in the fridge for up to 5 days.

MediterraneanSalad

2 cups quinoa, cooked

1 cup chickpeas, rinsed

1 cup cucumber, diced

1 cup tomato, diced

1 red bell pepper, diced

¼ cup parsley, chopped

¼ cup feta cheese

Dressing:

¼ cup olive oil

3 Tbsp red wine vinegar

½ tsp garlic powder

½ tsp dried oregano

½ lemon, juiced

Salt and pepper, to taste

EdamameCrunchSalad

2 cups quinoa, cooked

1 cup edamame, shelled

1 cup cucumber, diced

1 cup sliced red cabbage

1 red bell pepper, diced

½ cup carrots, shredded

½ cup cilantro, chopped

SouthwestSalad

2 cups quinoa, cooked

1 can black beans, rinsed

1 cup corn

1 jalapeño, diced

1 cup tomato, diced

½ cup red onion, diced

¼ cup cilantro, chopped

Dressing:

¼ cup peanut butter

3 Tbsp soy sauce

1 Tbsp honey

1 Tbsp rice vinegar

½ tsp ginger powder

½ lime, juiced

Dressing:

¼ cup olive oil

½ tsp garlic powder

1 lime, juiced

Salt and pepper, to taste

ADULTLUNCHABLE Build Your Own

PROTEINS CARBS

Remember the fun of lunchables as a kid? Adult Lunchables bring that same grab-and-go ease, but with a healthy twist. These customizable boxes are packed with protein, fiber, and colorful produce to keep you fueled through the workday. The best part? You can mix and match ingredients based on your taste and what you have on hand.

DIETITIANTIP

Think of building your adult lunchable as a simple formula: Protein + Carbs + Fruits + Veggies + Healthy Fats

FRUITS VEGGIES FATS

UsingNutritionbyAddition LUNCHMAKEOVER

A simple way to make lunch more satisfying is to practice nutrition by addition. Instead of focusing on what to cut out, think about what you can add in like vegetables, fruit, lean protein, whole grains, or fiber-rich foods. These additions balance your meal, keep you full longer, boost afternoon energy, and provide key nutrients your body needs. By building on meals you already enjoy, healthy eating becomes realistic, flexible, and enjoyable. Practice nutrition by addition with the common lunch examples below — see how small add-ins can make a big difference!

Add a side of fruit, vegetables, and a dip like hummus, cottage cheese, or yogurt.

Add chicken, edamame, nuts, feta, banana peppers, and/or dressing to boost the protein, fiber, healthy fats, and flavor!

Add a veggie-loaded side salad with your favorite dip or dressing. Or simply add a quick side of fruits and veggies.

Deli sandwich

Bagged salad kit

Fast Food

WHAT’SFORDINNER?

Simplify mealtime with the balanced plate method!

When dinner feels overwhelming, the balanced plate method brings it back to basics By filling ½ your plate with vegetables, ¼ with protein, ¼ with fiber-rich carbs, and adding 1 serving (~1–2 tablespoons) of healthy fats, you’ll have an easy formula that makes healthy weeknight meals more doable.